Eating right nourishes your beauty from the inside out – it feeds your cells with the right nutrients to produce strong, healthy and lasting results on the surface. Phytochemical-rich foods, such as fruits and vegetables, support your beauty and your health, by fighting off free-radical damage that can lead to heart disease, cancer, and even wrinkles! With the turning of colors and the crisp air of fall comes a plentiful harvest of fall foods that pack phytonutrient-rich health and beauty benefits, all of which you can add to your holiday table.

PumpkinsFamous during the holidays, pumpkins are a must have for Halloween, Thanksgiving and Christmas. Without pumpkins, where would Jack-O-Lanterns come from? What could replace pumpkin pie? That’s right – without pumpkins, our holiday just wouldn’t be the same. Pumpkins are rich in phytochemicals called carotenoids, powerful antioxidant compounds that are anti-cancer and also help promote a healthy immune system, as well as healthy skin and vision. Some carotenoids, such as beta-carotene, can be converted into vitamin A, which is an important essential nutrient. They are also rich in vitamins C and E, riboflavin, potassium, iron, and supply tons of fiber. Canned pie filling offers even more of these benefits per serving, since it is an extremely concentrated source.

CranberriesThese small, red, tangy berries also make their debut during the holiday season, popping up in desserts, relishes and even on Christmas trees. Cranberries are rich in flavonoids, which are antioxidants more powerful than vitamins C and E, although they do assist those nutrients in becoming even more potent antioxidants themselves. Flavonoids also have anti-cancer, anti-bacterial, anti-viral, and anti-inflammatory properties, making them very valuable to your overall wellbeing. They’re also packed full of carotenoids, vitamin C, potassium and fiber – a healthy variety of disease-fighting phytochemicals and other nutrients. Cranberries are really tasty on turkey, baked in breads, and paired up with oranges.

Sweet PotatoesThe rich orange color of sweet potatoes indicates that it is a good source of flavonoids, which give fruits and vegetables color and disease-fighting abilities. Also packed with vitamins, minerals and fiber, sweet potatoes are so good for you! Bake them in a sweet-potato pie, or try them mashed for a colorful alternative to regular mashed potatoes. So when you’re piling sliced turkey, bread stuffing, and cranberries on your plate this holiday don’t forget the sweet potatoes!

ApplesOven-fresh warm apple pie or cinnamon infused apple cider brings back fond memories of holidays past. In fact, nothing warms a body and soul better on a cold, crisp day than a hot steaming cup of apple cider. And nothing supplies as much Quercitin, a type of flavonoid known for its anti-cancer and anti-inflammatory abilities, than apples. Fresh apples are also chock full of fiber, an important part of any healthy diet. At just 81 calories for a medium apple, this truly fabulous fruit should find its way into your everyday diet.

Root Vegetable SoupsHot, steaming soups and thick, rich stews are a staple for any household during the colder months of the year. Not only can they be an economical way to feed the family, they are also great places to use a variety of root vegetables, including potatoes, carrots and onions. These tasty veggies are flavonoid and carotenoid-rich, and also provide a great source of vitamins A and C, potassium and fiber. Try a tomato-based broth and you’ll be adding an important prostate-cancer fighting phytochemical, Lycopene, to your already fabulous root vegetable stew.

If you found these tips helpful, here's the most important advice of all: A healthy lifestyle begins with a healthy body. Don't leave your health to chance. Get your Free Personalized Vitamin Profile today to find out which vitamins are right for your lifestyle, risk factors and nutrient needs.